FREE 7-DAY KETO MEAL PLAN
Discover Exactly What To Eat To MakeYour Body Burn More Fat

How Many Carbs In Nuts And Seeds?

Louise Hendon | May 6
how many carbs in nuts and seeds #lowcarb #keto #ketogenic https://paleomagazine.com

If you're on a low carb diet or a ketogenic diet, then you might want to know exactly how many carbs you're taking in daily.  And while nuts are generally pretty low in carbohydrates, there are some that are shockingly high in carbs like pumpkin seeds and chestnuts.

There are also other health concerns with nuts and seeds (like the fact that they are high in polyunsaturated fats and anti-nutrients), so try not to overeat them on keto or on any other diet.

We've listed below the carbohydrate content of various nuts and seeds.  We've also calculated the net carbohydrate count for you.

Net Carbs = Total Carbs - Fiber

All the data for this table comes from the USDA National Nutrient Database for Standard Reference Release 28.  And to help you remember all the numbers, we've also prepared a handy infographic (scroll down the page for it).  Please feel free to pin it and embed it on your site.

More...

Get This List of Nuts/Seeds Net Carbs Emailed To You!

Net Carbs in Nuts and Seeds

For good measure, we also included the calorie count, the amount of sugar, and the fiber amount for each of these where it was available. We’ve organized the table so that it goes from high net carbs to low net carbs. In particular, we think brazil nuts are fantastic. They’ve got very few net carbs and lots of minerals that you might be deficient in like selenium.

All the nutritional data is for raw nuts and seeds and the numbers are based of 100 grams of the nut or seed. (We also included peanuts in this list even though they’re not a nut or seed because many people think of them as a nut.)

Nuts and Seeds, raw, 100g

Calories in 100g

Total carbohydrates in 100g

Total fiber in 100g

Total sugar in 100g

Net Carbohydrates in 100g

Chestnuts

213

45.54

8.1

NA

37.44

Pumpkin Seeds

446

53.75

18.4

NA

35.35

Cashews

553

30.19

3.3

5.91

26.89

Pistachios

560

27.17

10.6

7.66

16.57

Hickory Nuts

657

18.25

6.4

NA

11.85

Sesame Seeds

573

23.45

11.8

0.3

11.65

Sunflower Seeds

584

20

8.6

2.62

11.4

Pine Nuts

673

13.08

3.7

3.59

9.38

Almonds

579

21.55

12.5

4.35

9.05

Chia Seeds

486

42.12

34.4

NA

7.72

Peanuts (not a nut, it's a legume)

567

16.13

8.5

4.72

7.63

Coconut, dried and unsweetened

660

23.65

16.3

7.35

7.35

Walnuts

654

13.71

6.7

2.61

7.01

Hazelnuts

Macadamia Nuts

Hemp Seeds

Pecans

Brazil Nuts

Flax Seeds

628

718

553

691

659

534

16.7

13.82

8.67

13.86

11.74

28.88

9.7

8.6

4

9.6

7.5

27.3

4.34

4.57

1.5

3.97

2.33

1.55

7

5.22

4.67

4.26

4.24

1.58

Infographic – How Many Carbs Are In Nuts And Seeds

Please feel free to pin this infographic on the carb count of nuts and seeds. If you have a website that you’d like to put this onto, just use our simple embed code so you can credit us for our work.

Carb Content of Nuts and Seeds https://paleomagazine.com/carbs-in-nuts-and-seeds #paleo #primal #health #diet

Images: Copyright (c) Natis from Fotolia and Mariya Chorna from Flickr